:root {
  --brand1: #ce6632;
  --brand2: #732e0c;
  --bg: #faf9f7;
  --text: #1f2937;
  --muted: #6b7280;
  --card: #ffffff;
  --ok: #0a7f2e;
  --warn: #b45309;
  --link: #0b74da;
  --accent: #f59e0b;
  --accent-2: #f97316;
  --light-bg: #fefbf7;
}

* { box-sizing: border-box; }

html, body {
  margin: 0;
  padding: 0;
  font-family: "Georgia", "Times New Roman", serif;
  color: var(--text);
  background: var(--bg);
  line-height: 1.6;
}

.magazine-layout {
  max-width: 1200px;
  margin: 0 auto;
  background: white;
  box-shadow: 0 0 40px rgba(0,0,0,0.1);
}

/* Hero Magazine Style */
.hero-section {
  position: relative;
  height: 70vh;
  min-height: 500px;
  background-size: cover;
  background-position: top center;
  display: flex;
  align-items: center;
  justify-content: center;
  text-align: center;
  color: white;
  overflow: hidden;
}

.hero-content {
  z-index: 2;
  max-width: 800px;
  padding: 2rem;
}

.magazine-kicker {
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 14px;
  font-weight: 600;
  letter-spacing: 2px;
  text-transform: uppercase;
  color: var(--accent);
  margin-bottom: 1rem;
}

.hero-title {
  font-size: clamp(2.5rem, 6vw, 4.5rem);
  font-weight: 900;
  line-height: 1.1;
  margin: 0 0 1rem 0;
  text-shadow: 0 4px 20px rgba(0,0,0,0.5);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
}

.hero-title em {
  background: rgba(255, 255, 255, 0.12);
  border-radius: 999px;
  padding: 0.1em 0.4em;
  font-style: normal;
  letter-spacing: 0.02em;
}

.hero-subtitle {
  font-size: 1.3rem;
  font-weight: 300;
  margin: 0 0 1rem 0;
  opacity: 0.9;
  font-style: italic;
}

.hero-actions {
  margin-top: 1.5rem;
  display: flex;
  justify-content: center;
}

.download-pdf-button {
  border: none;
  border-radius: 999px;
  background: var(--brand1);
  color: #fff;
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-weight: 600;
  font-size: 1rem;
  padding: 0.85rem 2.75rem;
  cursor: pointer;
  transition: background 0.2s ease, transform 0.2s ease;
  box-shadow: 0 10px 25px rgba(0, 0, 0, 0.2);
}

.download-pdf-button:hover:not(:disabled),
.download-pdf-button:focus-visible:not(:disabled) {
  background: #b25428;
  transform: translateY(-1px);
}

.download-pdf-button:disabled {
  background: rgba(206, 102, 50, 0.65);
  cursor: wait;
  box-shadow: none;
}

.download-pdf-button:focus-visible {
  outline: 3px solid rgba(255, 255, 255, 0.8);
  outline-offset: 3px;
}

.hero-byline {
  font-size: 0.9rem;
  opacity: 0.8;
  margin-bottom: 1rem;
}

.hero-byline a {
  color: inherit;
  text-decoration: underline;
  text-underline-offset: 3px;
}

.hero-cta {
  display: inline-block;
  padding: 12px 24px;
  background: var(--brand1);
  color: white;
  border-radius: 25px;
  text-decoration: none;
  font-weight: 600;
  transition: background 0.2s ease;
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
}

.hero-cta:hover {
  background: #b25428;
  text-decoration: none;
}

/* Advertising */
.ad-slot {
  display: flex;
  justify-content: center;
  margin: 3rem auto;
  max-width: min(100%, 960px);
}

.ad-slot .adsbygoogle {
  display: block;
  margin: 0 auto;
  max-width: 100%;
}

.ad-slot2 {
  display: flex;
  justify-content: center;
  margin: 3rem auto;
  max-width: min(100%, 960px);
}

.ad-slot2 .adsbygoogle {
  display: block;
  margin: 0 auto;
  max-width: 100%;
}

body.mock-ads .adsbygoogle {
  display: flex;
  align-items: center;
  justify-content: center;
  background: repeating-linear-gradient(135deg, rgba(148, 163, 184, 0.2) 0, rgba(148, 163, 184, 0.2) 10px, rgba(226, 232, 240, 0.45) 10px, rgba(226, 232, 240, 0.45) 20px);
  border: 1px dashed #cbd5f5;
  color: #64748b;
  font-size: 0.85rem;
  font-weight: 600;
  letter-spacing: 0.04em;
  text-transform: uppercase;
  position: relative;
}

body.mock-ads .adsbygoogle::after {
  content: "Mock ad";
  position: absolute;
}

.section-head {
  display: flex;
  align-items: end;
  justify-content: space-between;
  gap: 16px;
  margin-bottom: 12px;
}

.section-head h2 {
  margin: 0;
  color: var(--text);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 1.4rem;
}

.section-head p {
  margin: 0;
  color: var(--muted);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
}

.retention-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(210px, 1fr));
  gap: 14px;
}

.retention-card {
  display: block;
  min-height: 100%;
  padding: 16px;
  border: 1px solid #e5e7eb;
  border-radius: 8px;
  background: #fff;
  color: var(--text);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  text-decoration: none;
  box-shadow: 0 1px 2px rgba(15, 23, 42, 0.06);
  transition: transform 0.18s ease, box-shadow 0.18s ease, border-color 0.18s ease;
}

.retention-card:hover {
  transform: translateY(-2px);
  border-color: rgba(206, 102, 50, 0.34);
  box-shadow: 0 16px 34px rgba(15, 23, 42, 0.1);
  text-decoration: none;
}

.retention-card span {
  display: block;
  margin-bottom: 8px;
  color: var(--brand2);
  font-size: 0.78rem;
  font-weight: 800;
  text-transform: uppercase;
}

.retention-card strong {
  display: block;
  margin-bottom: 6px;
  line-height: 1.25;
}

.retention-card p {
  margin: 0;
  color: var(--muted);
  font-size: 0.95rem;
}

.article-utility-nav {
  position: sticky;
  top: 0;
  z-index: 50;
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 1rem;
  padding: 0.7rem clamp(1rem, 4vw, 2.5rem);
  border-bottom: 1px solid #e5e7eb;
  background: rgba(255, 255, 255, 0.96);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  backdrop-filter: blur(10px);
}

.article-utility-nav a {
  color: var(--text);
  font-size: 0.92rem;
  font-weight: 700;
  text-decoration: none;
}

.article-utility-nav a:hover,
.article-utility-nav a:focus-visible {
  color: var(--brand1);
  text-decoration: underline;
  text-underline-offset: 0.2em;
}

.article-utility-brand {
  color: var(--brand2) !important;
  font-size: 1.05rem !important;
}

.article-utility-links {
  display: flex;
  gap: clamp(0.8rem, 3vw, 1.5rem);
}

.article-action-panel {
  margin: 0 0 2.5rem;
  padding: clamp(1.25rem, 3vw, 2rem);
  border: 1px solid rgba(206, 102, 50, 0.28);
  border-radius: 16px;
  background: linear-gradient(135deg, #fffaf5, #ffffff);
  box-shadow: 0 12px 28px rgba(15, 23, 42, 0.07);
}

.article-content .article-action-panel h2 {
  margin: 0 0 0.5rem;
  color: var(--brand2);
  font-size: clamp(1.45rem, 3vw, 1.9rem);
}

.article-action-panel > p {
  margin-top: 0;
}

.article-action-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(175px, 1fr));
  gap: 0.8rem;
}

.article-action-link {
  display: flex;
  align-items: center;
  min-height: 58px;
  padding: 0.8rem 1rem;
  border: 1px solid #e5e7eb;
  border-radius: 10px;
  background: #fff;
  color: var(--brand2);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 0.94rem;
  font-weight: 750;
  line-height: 1.35;
  text-decoration: none;
}

.article-action-link:hover,
.article-action-link:focus-visible {
  border-color: var(--brand1);
  box-shadow: 0 8px 20px rgba(15, 23, 42, 0.08);
  color: var(--brand1);
  text-decoration: none;
}

.article-context-cta {
  margin: 2rem 0;
  padding: 1.25rem;
  border-left: 4px solid var(--brand1);
  border-radius: 0 12px 12px 0;
  background: var(--light-bg);
}

.article-context-cta p {
  margin: 0;
}

.article-resource-actions {
  display: flex;
  flex-wrap: wrap;
  gap: 0.75rem;
  margin: 1rem 0 1.5rem;
}

.article-resource-button {
  min-height: 44px;
  padding: 0.65rem 1rem;
  border: 1px solid var(--brand1);
  border-radius: 999px;
  background: #fff;
  color: var(--brand2);
  cursor: pointer;
  font: 700 0.92rem/1.2 -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
}

.article-resource-button:hover,
.article-resource-button:focus-visible {
  background: var(--brand1);
  color: #fff;
}

.decision-table-wrap {
  overflow-x: auto;
  margin: 1.5rem 0;
  border: 1px solid #e5e7eb;
  border-radius: 12px;
}

.decision-table-wrap table {
  min-width: 620px;
  margin: 0;
}

.decision-table-wrap caption {
  padding: 0.85rem 1rem;
  background: var(--light-bg);
  color: var(--brand2);
  font-weight: 750;
  text-align: left;
}

.next-up-module {
  margin-top: 3rem;
}

.article-utility-nav a:focus-visible,
.article-action-link:focus-visible,
.article-resource-button:focus-visible,
.retention-card:focus-visible {
  outline: 3px solid rgba(37, 99, 235, 0.45);
  outline-offset: 3px;
}

.recently-viewed {
  padding: 24px 2rem;
}

@media (max-width: 600px) {
  .hero-content {
    width: 100%;
    padding: 1.25rem;
  }

  .hero-title {
    font-size: clamp(2rem, 11vw, 2.75rem);
    overflow-wrap: anywhere;
  }

  .hero-subtitle {
    font-size: 1.05rem;
  }

  .hero-byline {
    font-size: 0.8rem;
  }

  .ad-slot,
  .ad-slot2 {
    width: 100%;
    padding-inline: 1rem;
  }

  .ad-slot .adsbygoogle,
  .ad-slot2 .adsbygoogle {
    width: 100% !important;
  }

  .ad-slot iframe,
  .ad-slot2 iframe {
    max-width: 100% !important;
  }

  .article-utility-nav {
    align-items: flex-start;
    flex-direction: column;
    gap: 0.45rem;
  }

  .article-utility-links {
    width: 100%;
    padding-bottom: 0.2rem;
    overflow-x: auto;
  }

  .article-action-grid {
    grid-template-columns: 1fr;
  }
}

@media print {
  .article-utility-nav,
  .article-action-panel,
  .article-resource-actions,
  .next-up-module,
  .recently-viewed,
  .ad-slot,
  .ad-slot2 {
    display: none !important;
  }
}

/* Magazine Grid Layout */
.content-grid {
  display: grid;
  grid-template-columns: minmax(220px, 260px) minmax(0, 1fr) minmax(200px, 240px);
  gap: 2.5rem;
  padding: 4rem 2.5rem;
  background: white;
}

.content-grid > * {
  min-width: 0;
}

@media (max-width: 1024px) {
  .content-grid {
    grid-template-columns: 1fr;
    padding: 2rem;
    gap: 2rem;
  }
  .sidebar {
    order: 2;
  }
  .ad-banner-728x90 {
    width: 100%;
    max-width: 728px;
  }
}

/* Sidebar Table of Contents */
.sidebar {
  background: var(--light-bg);
  padding: 2rem;
  border-radius: 12px;
  height: fit-content;
  position: sticky;
  top: 2rem;
}

.sidebar h3 {
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 1.1rem;
  font-weight: 700;
  text-transform: uppercase;
  letter-spacing: 1px;
  color: var(--brand2);
  margin: 0 0 1rem 0;
  border-bottom: 2px solid var(--brand1);
  padding-bottom: 0.5rem;
}

.sidebar ul {
  list-style: none;
  padding: 0;
  margin: 0;
}

.sidebar li {
  margin-bottom: 0.5rem;
}

.sidebar a {
  color: var(--text);
  text-decoration: none;
  font-weight: 500;
  transition: color 0.2s ease;
  font-size: 0.95rem;
}

.sidebar a:hover {
  color: var(--brand1);
}

/* Main Article Content */

.back-to-articles {
  margin: 0 0 1.5rem 0;
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 0.95rem;
}

.back-to-articles a {
  color: var(--brand1);
  text-decoration: none;
  font-weight: 600;
}

.back-to-articles a:hover {
  text-decoration: underline;
}

.article-content {
  font-size: 1.1rem;
  line-height: 1.7;
}

.article-hero {
  display: flex;
  justify-content: center;
  margin: 0 0 2.5rem 0;
}

.article-hero img {
  width: min(100%, 520px);
  height: auto;
  border-radius: 16px;
  box-shadow: 0 18px 40px rgba(0,0,0,0.15);
}

.article-hero--wide {
  display: block;
}

.article-hero--wide img {
  width: 100%;
  max-width: 900px;
  display: block;
  margin: 0 auto;
}

.article-hero--wide figcaption,
.science-figure figcaption {
  max-width: 820px;
  margin: 0.75rem auto 0;
  color: var(--muted);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 0.9rem;
  line-height: 1.5;
}

.hero-vo2-explained {
  min-height: 360px;
  height: 48vh;
  background:
    radial-gradient(circle at 78% 26%, rgba(94, 234, 212, 0.22), transparent 25%),
    linear-gradient(135deg, rgba(8, 47, 43, 0.98), rgba(14, 83, 122, 0.94));
}

.vo2-title-unit {
  white-space: nowrap;
}

.vo2-summary,
.vo2-practical-box {
  margin: 2rem 0 3rem;
  padding: 1.5rem 1.75rem;
  border: 1px solid #cfe2dc;
  border-radius: 18px;
  background: #f2faf7;
}

.vo2-summary h2,
.vo2-practical-box h3 {
  margin-top: 0;
}

.science-figure {
  margin: 2.5rem 0;
}

.science-figure svg {
  display: block;
  width: 100%;
  height: auto;
  border-radius: 18px;
  box-shadow: 0 12px 30px rgba(15, 35, 45, 0.09);
}

.vo2-formula {
  display: flex;
  align-items: center;
  justify-content: center;
  flex-wrap: wrap;
  gap: 0.55rem;
  margin: 2rem 0 0;
  padding: 1.5rem;
  border-radius: 18px;
  background: #102f2b;
  color: #fff;
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: clamp(1rem, 2.4vw, 1.4rem);
  font-weight: 700;
  text-align: center;
}

.vo2-formula span:nth-child(2),
.vo2-formula span:nth-child(4),
.vo2-formula span:nth-child(6) {
  color: #71ddc2;
}

.vo2-method-table th:first-child,
.vo2-method-table td:first-child {
  min-width: 135px;
}

.vo2-week {
  margin: 2rem 0;
  overflow: hidden;
  border: 1px solid #d8e2df;
  border-radius: 18px;
  background: #fff;
}

.vo2-week h3 {
  margin: 0;
  padding: 1.25rem 1.5rem;
  background: #123b35;
  color: #fff;
}

.vo2-week div {
  display: grid;
  grid-template-columns: 4.5rem 1fr;
  gap: 1rem;
  padding: 0.85rem 1.5rem;
  border-top: 1px solid #e5ecea;
}

.vo2-week div:nth-child(odd) {
  background: #f7faf9;
}

@media (max-width: 640px) {
  .vo2-formula {
    align-items: stretch;
    flex-direction: column;
  }

  .vo2-week div {
    grid-template-columns: 3.5rem 1fr;
    padding-inline: 1rem;
  }

  .science-figure {
    margin-inline: -0.5rem;
  }
}

.article-intro {
  font-size: 1.4rem;
  line-height: 1.6;
  color: var(--muted);
  border-left: 4px solid var(--brand1);
  padding-left: 2rem;
  margin: 0 0 3rem 0;
  font-style: italic;
}

.article-intro::first-letter {
  float: left;
  font-size: 3.2rem;
  line-height: 1;
  font-weight: 700;
  padding-right: 0.1em;
  color: var(--brand1);
}

.article-content h2 {
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 2.5rem;
  font-weight: 800;
  color: var(--brand2);
  margin: 3rem 0 1.5rem 0;
  line-height: 1.2;
}

.article-content h2:first-of-type {
  margin-top: 0;
}

.section-number {
  font-size: 4rem;
  font-weight: 900;
  color: var(--brand1);
  opacity: 0.3;
  float: left;
  line-height: 1;
  margin: -0.5rem 1rem 0 0;
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
}

/* Plan grid and cards */
.plan-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));
  gap: 1.5rem;
  margin: 2rem 0;
}

.week-card {
  background: white;
  border-radius: 12px;
  padding: 2rem;
  border: 1px solid #e5e7eb;
  border-left: 4px solid var(--brand1);
  transition: transform 0.2s ease, box-shadow 0.2s ease;
  position: relative;
}

.week-card:hover {
  transform: translateY(-2px);
  box-shadow: 0 8px 25px rgba(0,0,0,0.1);
}

.week-card h4 {
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 1.3rem;
  font-weight: 700;
  color: var(--brand2);
  margin: 0 0 1rem 0;
}

.week-card ul {
  margin: 0;
  padding-left: 1.2rem;
}

/* Callout Boxes */
.magazine-callout {
  border-radius: 12px;
  padding: 2rem;
  margin: 2rem 0;
  position: relative;
  overflow: hidden;
}

.magazine-callout.success {
  background: linear-gradient(135deg, #d1fae5, #a7f3d0);
  border-left: 4px solid var(--ok);
}

.magazine-callout.info {
  background: linear-gradient(135deg, #dbeafe, #bfdbfe);
  border-left: 4px solid var(--link);
}

.magazine-callout.warning {
  background: linear-gradient(135deg, #fef3c7, #fde68a);
  border-left: 4px solid var(--warn);
}

.magazine-callout strong {
  color: var(--brand2);
}

.image-frame {
  margin: 2.5rem 0;
  padding: 1.5rem;
  border: 2px dashed rgba(206, 102, 50, 0.35);
  border-radius: 16px;
  background: var(--light-bg);
  display: flex;
  flex-direction: column;
  gap: 1rem;
  align-items: center;
}

.image-frame img {
  width: 100%;
  height: auto;
  max-width: 420px;
  border-radius: 14px;
  box-shadow: 0 12px 32px rgba(15, 23, 42, 0.18);
}

.image-frame figcaption {
  font-size: 0.95rem;
  color: var(--muted);
  text-align: center;
  max-width: 44ch;
}

/* Tables */
table.plan,
table.grid {
  width: 100%;
  border-collapse: collapse;
  font-size: 0.95rem;
}

table.plan th,
table.plan td,
table.grid th,
table.grid td {
  border-bottom: 1px solid #e5e7eb;
  padding: 10px 6px;
  text-align: left;
}

table.plan th,
table.grid th {
  background: #fff;
}

table.plan th {
  position: sticky;
  top: 0;
}

.technique-elements {
  display: grid;
  gap: 1.5rem;
  margin-top: 1.75rem;
}

@media (min-width: 720px) {
  .technique-elements {
    grid-template-columns: repeat(2, minmax(0, 1fr));
  }
}

@media (min-width: 1100px) {
  .technique-elements {
    grid-template-columns: repeat(3, minmax(0, 1fr));
  }
}

.technique-card {
  background: var(--light-bg);
  border-radius: 16px;
  border: 1px solid #e5e7eb;
  padding: 1.5rem;
  box-shadow: 0 10px 24px rgba(15, 23, 42, 0.08);
  display: flex;
  flex-direction: column;
  gap: 0.75rem;
}

.technique-card h3 {
  margin: 0;
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 1.2rem;
  color: var(--brand2);
}

.technique-card p {
  margin: 0;
  font-size: 1rem;
  line-height: 1.6;
}

.technique-card p strong {
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  letter-spacing: 0.01em;
  text-transform: uppercase;
  font-size: 0.78rem;
  color: var(--muted);
  display: block;
  margin-bottom: 0.2rem;
}

/* Two-column lists */
.twocol {
  columns: 2;
  column-gap: 24px;
}

@media (max-width: 800px) {
  .twocol {
    columns: 1;
  }
}

/* Right Sidebar Quote */
.pull-quote {
  font-size: 1.3rem;
  font-style: italic;
  color: var(--brand2);
  border-left: 4px solid var(--brand1);
  padding-left: 1rem;
  margin-top: 2rem;
}

.muted {
  color: var(--muted);
}

.city-card {
  background: var(--light-bg);
  border-radius: 16px;
  border: 1px solid #e5e7eb;
  padding: 2rem;
  box-shadow: 0 12px 30px rgba(15, 23, 42, 0.08);
  margin: 1.5rem 0 2.5rem 0;
}

.city-card img {
  width: 100%;
  border-radius: 12px;
  margin-bottom: 1.5rem;
  box-shadow: 0 10px 28px rgba(15, 23, 42, 0.18);
}

.city-card h3 {
  margin-top: 0;
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 1.6rem;
  font-weight: 700;
  color: var(--brand2);
}

.city-card p {
  margin-bottom: 1.5rem;
}

.city-meta {
  list-style: none;
  margin: 0;
  padding: 0;
  display: grid;
  gap: 0.75rem;
}

.city-meta li {
  background: white;
  border-radius: 12px;
  border-left: 4px solid var(--brand1);
  padding: 0.75rem 1rem;
  box-shadow: 0 6px 16px rgba(15, 23, 42, 0.05);
}

.container {
  max-width: 1180px;
  margin: 0 auto;
  padding: 0 20px;
}

footer {
  margin-top: 36px;
  padding: 28px 0 40px;
  border-top: 1px solid #e5e7eb;
  color: var(--muted);
}

.made {
  display: flex;
  gap: 8px;
  align-items: center;
}

.table-wrap {
  overflow-x: auto;
  margin: 1.5rem 0 2rem;
  border: 1px solid #e5e7eb;
  border-radius: 12px;
  background: #fff;
}

.cadence-table-wrap {
  box-shadow: 0 12px 30px rgba(15, 23, 42, 0.08);
}

.cadence-table {
  min-width: 760px;
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 0.94rem;
}

.cadence-table th,
.cadence-table td {
  padding: 0.75rem 0.9rem;
  border-bottom: 1px solid #e5e7eb;
}

.cadence-table th {
  position: sticky;
  top: 0;
  z-index: 1;
  background: #f8fafc;
  color: #111827;
  white-space: nowrap;
}

.cadence-table td:first-child {
  font-weight: 600;
  color: #1f2937;
  min-width: 220px;
}

.cadence-table tbody tr:nth-child(odd) {
  background: #fff;
}

.cadence-table tbody tr:nth-child(even) {
  background: #fcf8f3;
}

.download-links {
  display: flex;
  flex-wrap: wrap;
  gap: 0.75rem;
  margin: 1.25rem 0 2rem;
}

.download-links a {
  display: inline-flex;
  align-items: center;
  gap: 0.5rem;
  padding: 0.55rem 0.95rem;
  border-radius: 999px;
  border: 1px solid #d1d5db;
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 0.92rem;
  text-decoration: none;
  background: #fff;
}

.download-links a:hover {
  border-color: var(--brand1);
}

.band-scale {
  display: grid;
  grid-template-columns: repeat(5, minmax(0, 1fr));
  border-radius: 10px;
  overflow: hidden;
  margin: 1.25rem 0;
  border: 1px solid #e5e7eb;
}

.band-scale span {
  text-align: center;
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 0.85rem;
  padding: 0.6rem 0.35rem;
  color: #111827;
}

.band-scale span:nth-child(1) { background: #fee2e2; }
.band-scale span:nth-child(2) { background: #fde68a; }
.band-scale span:nth-child(3) { background: #bfdbfe; }
.band-scale span:nth-child(4) { background: #c7d2fe; }
.band-scale span:nth-child(5) { background: #bbf7d0; }

.chart-grid {
  display: grid;
  gap: 1.5rem;
  margin: 1.5rem 0 2rem;
}

@media (min-width: 880px) {
  .chart-grid {
    grid-template-columns: repeat(2, minmax(0, 1fr));
  }
}

.chart-card {
  background: var(--light-bg);
  border: 1px solid #e5e7eb;
  border-radius: 14px;
  padding: 1rem;
}

.chart-card h3 {
  margin: 0 0 0.7rem;
  font-size: 1.1rem;
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
}

.chart-note {
  margin: 0.65rem 0 0;
  font-size: 0.9rem;
  color: var(--muted);
}

.references-list li {
  margin-bottom: 0.45rem;
}

.hero-data-marathon {
  background: linear-gradient(135deg, rgba(14, 64, 99, 0.88), rgba(12, 26, 62, 0.88));
  min-height: 300px;
  height: 42vh;
}

.hero-data-vo2 {
  background: linear-gradient(135deg, rgba(21, 101, 64, 0.9), rgba(6, 78, 59, 0.9));
  min-height: 300px;
  height: 42vh;
}

.hero-data-age-graded {
  background: linear-gradient(135deg, rgba(88, 28, 135, 0.92), rgba(30, 27, 75, 0.92));
  min-height: 300px;
  height: 42vh;
}

.article-figure--knee-injuries {
  max-width: 520px;
  margin: 1.5rem auto 2rem;
}

.article-figure--knee-injuries img {
  width: 100%;
  height: auto;
}


.nav-links{display:flex; gap:6px; align-items:center}
.hero-gradient-text{background:linear-gradient(135deg,var(--accent),var(--accent-2)); -webkit-background-clip:text; background-clip:text; color:transparent}
.ad-banner-728x90{display:block; width:100%; max-width:728px; height:90px}
.ad-banner-160x600{display:inline-block; width:160px; height:600px}
.footer-row{display:flex; align-items:center; justify-content:space-between; gap:16px; flex-wrap:wrap}
.copyright-meta{opacity:.8}
.footer-link-spaced{margin-right:12px}
.caption-note{caption-side:bottom; text-align:left}

.article-updated {
  color: var(--muted);
  font-style: italic;
  margin-top: 3rem;
}

.article-note {
  color: var(--muted);
  font-style: italic;
  margin-bottom: 2rem;
}

.medical-review-policy-note {
  color: var(--muted);
  font-size: 0.85rem;
  margin: 1rem 0 0;
}

.medical-review-policy-note a {
  color: inherit;
  text-decoration: underline;
  text-decoration-thickness: 1px;
  text-underline-offset: 2px;
}

.source-info {
  border-top: 1px solid #e5e7eb;
  margin-top: 3rem;
  padding-top: 1.5rem;
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 0.95rem;
  line-height: 1.6;
  color: var(--muted);
}

.source-info h2 {
  color: var(--text);
  font-size: 1.25rem;
  margin: 0 0 0.75rem 0;
}

.source-info ul {
  margin: 0.75rem 0 0 0;
  padding-left: 1.2rem;
}

.source-info a {
  color: var(--link);
}

/* Interactive percentile tool */
.percentile-tool {
  margin: 2rem 0 3rem;
  padding: 1.5rem;
  border: 1px solid #e5e7eb;
  border-radius: 16px;
  background: var(--light-bg);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
}

.percentile-tool h2 {
  margin-top: 0;
  font-size: clamp(1.75rem, 4vw, 2.25rem);
}

.percentile-tool-grid {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 1rem;
}

.percentile-tool label {
  display: grid;
  gap: 0.4rem;
  color: var(--brand2);
  font-weight: 700;
}

.percentile-tool input {
  width: 100%;
  padding: 0.8rem 0.9rem;
  border: 1px solid #cbd5e1;
  border-radius: 10px;
  background: #fff;
  color: var(--text);
  font: inherit;
}

.percentile-tool input:focus-visible {
  outline: 3px solid rgba(11, 116, 218, 0.25);
  border-color: var(--link);
}

.percentile-tool button {
  margin-top: 1rem;
  padding: 0.8rem 1.1rem;
  border: 0;
  border-radius: 10px;
  background: var(--brand1);
  color: #fff;
  font: inherit;
  font-weight: 750;
  cursor: pointer;
}

.percentile-tool button:hover,
.percentile-tool button:focus-visible {
  background: var(--brand2);
}

.percentile-result {
  margin: 1.25rem 0 0;
  padding: 1rem;
  border-left: 4px solid var(--link);
  border-radius: 8px;
  background: #dbeafe;
}

.percentile-result strong {
  color: var(--brand2);
  font-size: 1.15rem;
}

.percentile-error {
  min-height: 1.5em;
  margin: 0.75rem 0 0;
  color: #b91c1c;
  font-weight: 650;
}

@media (max-width: 620px) {
  .percentile-tool-grid {
    grid-template-columns: minmax(0, 1fr);
  }
}

.spaced-top {
  margin-top: 2rem;
}

.shoe-grid {
  display: grid;
  gap: 1.75rem;
  grid-template-columns: repeat(auto-fit, minmax(220px, 1fr));
}

.kicker-tight {
  margin-bottom: 0.5rem;
}

.hero-world-majors {
  background: linear-gradient(135deg, rgba(15, 23, 42, 0.75), rgba(206, 102, 50, 0.75)), url("images/cities.webp");
}

.hero-parkrun-community {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.85), rgba(115, 46, 12, 0.8)), url("images/roadrun.webp");
  height: 60vh;
  min-height: 400px;
}

.hero-physio-advice {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.9), rgba(115, 46, 12, 0.82)), url("images/trackrun2.webp");
}

.hero-good-race-time {
  background: linear-gradient(135deg, rgba(115, 46, 12, 0.85), rgba(28, 28, 28, 0.82)), url("images/trackrun2.webp");
  height: 60vh;
  min-height: 400px;
}

.hero-running-watch {
  background: linear-gradient(135deg, rgba(15, 23, 42, 0.76), rgba(115, 46, 12, 0.72)), url("images/running-watch-features.webp");
  height: 60vh;
  min-height: 400px;
}

.hero-hill-repeats {
  background: linear-gradient(135deg, rgba(15, 23, 42, 0.54), rgba(115, 46, 12, 0.44)), url("images/landing/hill-repeats-for-runners.webp");
  background-position: center;
  background-repeat: no-repeat;
  background-size: cover;
  height: 60vh;
  min-height: 400px;
}

.hero-treadmill-incline {
  background: linear-gradient(135deg, rgba(15, 23, 42, 0.64), rgba(115, 46, 12, 0.32)), url("images/landing/treadmill-incline-effort.webp");
  background-position: center;
  background-repeat: no-repeat;
  background-size: cover;
  height: 60vh;
  min-height: 400px;
}

.hero-tempo-threshold {
  background: linear-gradient(135deg, rgba(15, 23, 42, 0.58), rgba(115, 46, 12, 0.38)), url("images/landing/tempo-run-threshold-training.webp");
  background-position: center;
  background-repeat: no-repeat;
  background-size: cover;
  height: 60vh;
  min-height: 400px;
}

.hero-negative-splits {
  background: linear-gradient(135deg, rgba(15, 23, 42, 0.56), rgba(14, 83, 122, 0.36)), url("images/landing/even-pace-negative-splits.webp");
  background-position: center;
  background-repeat: no-repeat;
  background-size: cover;
  height: 60vh;
  min-height: 400px;
}

.hero-race-warm-up {
  background: linear-gradient(135deg, rgba(15, 23, 42, 0.58), rgba(206, 102, 50, 0.34)), url("images/landing/5k-10k-race-warm-up.webp");
  background-position: center;
  background-repeat: no-repeat;
  background-size: cover;
  height: 60vh;
  min-height: 400px;
}

.hero-overtraining {
  background: linear-gradient(135deg, rgba(15, 23, 42, 0.66), rgba(14, 83, 122, 0.30)), url("images/landing/overtraining-signs-and-recovery.webp");
  background-position: center;
  background-repeat: no-repeat;
  background-size: cover;
  height: 60vh;
  min-height: 400px;
}

.hero-hydration {
  background: linear-gradient(135deg, rgba(15, 23, 42, 0.64), rgba(14, 116, 144, 0.28)), url("images/landing/hydration-for-runners.webp");
  background-position: center;
  background-repeat: no-repeat;
  background-size: cover;
  height: 60vh;
  min-height: 400px;
}

.hero-heel-lock-lacing {
  background: linear-gradient(135deg, rgba(15, 23, 42, 0.82), rgba(30, 64, 83, 0.56)), url("images/landing/heel-lock-lacing-black-toenails.webp");
  background-position: center;
  background-repeat: no-repeat;
  background-size: cover;
  height: 60vh;
  min-height: 400px;
}

.hero-half-marathon-pacing {
  background: linear-gradient(135deg, rgba(15, 23, 42, 0.58), rgba(14, 83, 122, 0.34)), url("images/landing/half-marathon-pacing-strategy.svg");
  background-position: center;
  background-repeat: no-repeat;
  background-size: cover;
  height: 60vh;
  min-height: 400px;
}

.hero-10k-pacing {
  background: linear-gradient(135deg, rgba(15, 23, 42, 0.58), rgba(249, 115, 22, 0.28)), url("images/landing/10k-pacing-strategy.svg");
  background-position: center;
  background-repeat: no-repeat;
  background-size: cover;
  height: 60vh;
  min-height: 400px;
}

.hero-easy-run-pace {
  background: linear-gradient(135deg, rgba(15, 23, 42, 0.68), rgba(22, 79, 99, 0.42)), url("images/landing/easy-run-pace-guide.svg");
  background-position: center;
  background-repeat: no-repeat;
  background-size: cover;
  height: 60vh;
  min-height: 400px;
}

.hero-running-etiquette {
  background: linear-gradient(135deg, rgba(15, 23, 42, 0.62), rgba(206, 102, 50, 0.34)), url("images/landing/running-race-etiquette-guide.webp");
  background-position: center;
  background-repeat: no-repeat;
  background-size: cover;
  height: 60vh;
  min-height: 400px;
}

.hero-vitamins {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.9), rgba(115, 46, 12, 0.8)), url("images/vitamins.webp");
}

.hero-shin-splints {
  background: linear-gradient(135deg, rgba(85, 62, 50, 0.88), rgba(25, 16, 12, 0.9)), url("images/injured2.webp");
}

.hero-technique,
.hero-fartlek {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.9), rgba(115, 46, 12, 0.8)), url("images/trackrun2.webp");
}

.hero-first-marathon,
.hero-running-club {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.9), rgba(115, 46, 12, 0.8)), url("images/roadrun2.webp");
}

.hero-plantar,
.hero-return-after-injury,
.hero-tfl,
.hero-knee-pain {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.9), rgba(115, 46, 12, 0.8)), url("images/injured2.webp");
}

.hero-plantar {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.92), rgba(115, 46, 12, 0.78)), url("images/injured2.webp");
}

.hero-it-band {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.9), rgba(115, 46, 12, 0.8)), url("images/itb.webp");
}

.hero-start-running {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.9), rgba(115, 46, 12, 0.85)), url("images/roadrun.webp");
  height: 60vh;
  min-height: 420px;
}

.hero-exercises {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.9), rgba(115, 46, 12, 0.8)), url("images/squat.webp");
}

.hero-running-club {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.85), rgba(115, 46, 12, 0.8)), url("images/roadrun2.webp");
  height: 60vh;
  min-height: 400px;
}

.hero-calf-strain {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.9), rgba(115, 46, 12, 0.8)), url("images/calf-injury.webp");
}

.hero-achilles {
  background: linear-gradient(135deg, rgba(97, 73, 64, 0.88), rgba(33, 18, 12, 0.85)), url("images/injured2.webp");
}

.hero-parkrun-beginner {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.9), rgba(115, 46, 12, 0.8)), url("images/roadrun.webp");
}

.hero-interval-training {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.9), rgba(115, 46, 12, 0.8)), url("images/trainhard.webp");
}

/* Interval training guide */
.interval-training-page .hero-section {
  height: 58vh;
  min-height: 420px;
  background-position: center 32%;
}

.interval-training-page .content-grid {
  grid-template-columns: 200px minmax(0, 700px) 170px;
  gap: 1.75rem;
  padding: 3rem 2rem 4rem;
}

.interval-training-page .article-content {
  font-size: 1.0625rem;
}

.interval-training-page .article-content section {
  scroll-margin-top: 2rem;
}

.interval-training-page .article-content section[id] > h2 {
  display: grid;
  grid-template-columns: 3.75rem minmax(0, 1fr);
  align-items: center;
  column-gap: 0.8rem;
  font-size: clamp(1.75rem, 3vw, 2.25rem);
}

.interval-training-page .section-number {
  float: none;
  margin: 0;
  font-size: 2.75rem;
  text-align: right;
}

.interval-training-page .ad-responsive {
  display: block;
  width: 100%;
  max-width: 728px;
}

.interval-training-page .ad-slot,
.interval-training-page .ad-slot2 {
  min-width: 0;
  overflow: hidden;
}

.interval-training-page .article-intro {
  padding-left: 1.5rem;
  margin-bottom: 2rem;
  font-size: 1.25rem;
}

.interval-training-page .article-intro::first-letter {
  float: none;
  padding: 0;
  font-size: inherit;
  font-weight: inherit;
  color: inherit;
}

.interval-training-page .interval-summary {
  margin: 0 0 3rem;
  padding: 1.25rem;
  border: 1px solid #eadfd5;
  border-radius: 14px;
  background: var(--light-bg);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
}

.interval-training-page .interval-summary .summary-label {
  margin: 0 0 0.8rem;
  color: var(--brand2);
  font-size: 0.8rem;
  font-weight: 800;
  letter-spacing: 0.09em;
  text-transform: uppercase;
}

.interval-training-page .summary-grid {
  display: grid;
  grid-template-columns: repeat(4, minmax(0, 1fr));
  gap: 0;
}

.interval-training-page .summary-grid div {
  display: flex;
  flex-direction: column;
  gap: 0.2rem;
  min-width: 0;
  padding: 0 0.85rem;
  border-left: 1px solid #eadfd5;
}

.interval-training-page .summary-grid div:first-child {
  padding-left: 0;
  border-left: 0;
}

.interval-training-page .summary-grid strong {
  color: var(--brand2);
  font-size: 0.78rem;
  text-transform: uppercase;
}

.interval-training-page .summary-grid span {
  font-size: 0.94rem;
  line-height: 1.35;
}

.interval-training-page .goals-list,
.interval-training-page .benefits-list,
.interval-training-page .variations-list {
  list-style: none;
  padding: 0;
}

.interval-training-page .goals-list,
.interval-training-page .benefits-list {
  display: grid;
  gap: 0.8rem;
  margin: 1.25rem 0 1.5rem;
}

.interval-training-page .goals-list li,
.interval-training-page .benefits-list li {
  position: relative;
  padding: 1rem 1rem 1rem 2.8rem;
  border: 1px solid #e5e7eb;
  border-radius: 10px;
  background: #fff;
}

.interval-training-page .goals-list li::before,
.interval-training-page .benefits-list li::before {
  position: absolute;
  top: 0.95rem;
  left: 1rem;
  color: var(--brand1);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-weight: 900;
  content: "✓";
}

.interval-training-page .frequency-highlight {
  display: grid;
  grid-template-columns: auto minmax(0, 1fr);
  align-items: center;
  gap: 1.25rem;
  margin: 1.25rem 0;
  padding: 1.5rem;
  border-left: 5px solid var(--brand1);
  border-radius: 0 12px 12px 0;
  background: var(--light-bg);
}

.interval-training-page .frequency-value {
  color: var(--brand1);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 3.4rem;
  font-weight: 900;
  line-height: 1;
}

.interval-training-page .frequency-highlight strong {
  display: block;
  color: var(--brand2);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 1.2rem;
  text-transform: uppercase;
}

.interval-training-page .frequency-highlight p,
.interval-training-page .pace-check p {
  margin: 0.35rem 0 0;
}

.interval-training-page .effort-grid {
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  gap: 1rem;
  margin: 1.5rem 0;
}

.interval-training-page .effort-card,
.interval-training-page .workout-card {
  min-width: 0;
  border: 1px solid #e5e7eb;
  border-radius: 12px;
  background: #fff;
  box-shadow: 0 8px 24px rgba(15, 23, 42, 0.06);
}

.interval-training-page .effort-card {
  padding: 1.1rem;
}

.interval-training-page .effort-card .effort-label,
.interval-training-page .race-distance {
  margin: 0 0 0.55rem;
  color: var(--brand1);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 0.75rem;
  font-weight: 800;
  letter-spacing: 0.08em;
  text-transform: uppercase;
}

.interval-training-page .effort-card h3,
.interval-training-page .workout-card h3 {
  margin: 0 0 0.7rem;
  color: var(--brand2);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  line-height: 1.25;
}

.interval-training-page .effort-card h3 {
  font-size: 1.1rem;
}

.interval-training-page .effort-card p {
  margin: 0.55rem 0 0;
  font-size: 0.93rem;
  line-height: 1.5;
}

.interval-training-page .pace-check {
  margin: 1.5rem 0;
  padding: 1.25rem 1.4rem;
  border-radius: 12px;
  background: #f4f7fb;
}

.interval-training-page .pace-check strong {
  color: var(--brand2);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
}

.interval-training-page .workout-grid {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 1rem;
  margin: 1.5rem 0 2rem;
}

.interval-training-page .workout-card {
  padding: 1.35rem;
  border-top: 4px solid var(--brand1);
}

.interval-training-page .workout-card h3 {
  font-size: 1.2rem;
}

.interval-training-page .workout-card p {
  margin: 0.45rem 0 0;
}

.interval-training-page .workout-card .workout-prescription {
  color: var(--text);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-size: 1.35rem;
  font-weight: 800;
}

.interval-training-page .variations-list {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 0.85rem;
  margin: 1.5rem 0;
}

.interval-training-page .variations-list li {
  display: flex;
  flex-direction: column;
  gap: 0.3rem;
  padding: 1rem;
  border: 1px solid #e5e7eb;
  border-radius: 10px;
  background: var(--light-bg);
}

.interval-training-page .variations-list strong {
  color: var(--brand2);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
}

.interval-training-page .variations-list span {
  font-size: 0.96rem;
  line-height: 1.55;
}

.interval-training-page .faq-item {
  padding: 1.2rem 0;
  border-bottom: 1px solid #e5e7eb;
}

.interval-training-page .faq-question {
  color: var(--brand2);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, sans-serif;
  font-weight: 750;
}

.interval-training-page .faq-answer {
  margin: 0.45rem 0 0;
}

.interval-training-page .magazine-callout {
  border-left: 4px solid var(--warn);
  background: #fff8e7;
}

.interval-training-page .next-up-module {
  margin-top: 3rem;
  padding-top: 2rem;
  border-top: 1px solid #e5e7eb;
}

.interval-training-page .next-up-header {
  margin-bottom: 1.25rem;
}

.interval-training-page .next-up-header .magazine-kicker {
  margin: 0 0 0.35rem;
  color: var(--brand1);
}

.interval-training-page .next-up-header h2 {
  display: block;
  margin: 0;
  color: var(--brand2);
  font-size: clamp(1.65rem, 3vw, 2rem);
  line-height: 1.2;
}

.interval-training-page .source-info h2 {
  display: block;
  width: 100%;
  margin: 0 0 0.75rem;
  font-size: 1.25rem;
  line-height: 1.3;
}

@media (max-width: 1100px) {
  .interval-training-page .content-grid {
    grid-template-columns: 190px minmax(0, 1fr);
    gap: 2rem;
  }

  .interval-training-page .sidebar {
    order: initial;
  }

  .interval-training-page .right-sidebar {
    display: none;
  }
}

@media (max-width: 760px) {
  .interval-training-page .hero-section {
    height: auto;
    min-height: 360px;
  }

  .interval-training-page .content-grid {
    grid-template-columns: minmax(0, 1fr);
    gap: 1.5rem;
    padding: 1.5rem 1rem 3rem;
  }

  .interval-training-page .sidebar {
    position: static;
    order: initial;
    padding: 1.15rem;
  }

  .interval-training-page .sidebar ul {
    display: grid;
    grid-template-columns: repeat(2, minmax(0, 1fr));
    column-gap: 1rem;
  }

  .interval-training-page .article-content section[id] > h2 {
    grid-template-columns: 2.75rem minmax(0, 1fr);
    margin-top: 2.5rem;
    font-size: 1.65rem;
  }

  .interval-training-page .section-number {
    font-size: 2rem;
  }

  .interval-training-page .summary-grid,
  .interval-training-page .effort-grid,
  .interval-training-page .workout-grid,
  .interval-training-page .variations-list {
    grid-template-columns: minmax(0, 1fr);
  }

  .interval-training-page .summary-grid {
    gap: 0.65rem;
  }

  .interval-training-page .summary-grid div,
  .interval-training-page .summary-grid div:first-child {
    padding: 0 0 0.65rem;
    border-left: 0;
    border-bottom: 1px solid #eadfd5;
  }

  .interval-training-page .summary-grid div:last-child {
    padding-bottom: 0;
    border-bottom: 0;
  }

  .interval-training-page .frequency-highlight {
    align-items: start;
    gap: 0.85rem;
    padding: 1.15rem;
  }

  .interval-training-page .frequency-value {
    font-size: 2.5rem;
  }
}

.hero-8020 {
  background: linear-gradient(135deg, rgba(206, 102, 50, 0.9), rgba(115, 46, 12, 0.8)), url("../images/site/trackrun.webp");
}

.pdf-title-kicker {
  text-transform: uppercase;
  letter-spacing: 0.32em;
  font-size: 0.75em;
  display: block;
  margin-bottom: 0.25rem;
  color: #cf6a3a;
}

.pdf-title-main {
  font-size: 1.7em;
  font-weight: 800;
  display: block;
  letter-spacing: -0.01em;
}

.pdf-title-sub {
  font-size: 1em;
  font-weight: 400;
  color: #4b5563;
}

/* Mobile layout fixes: wrapping navigation and scrollable wide tables */
@media (max-width: 640px) {
  .nav { align-items: flex-start; flex-direction: column; gap: 8px }
  .nav-links { flex-wrap: wrap; width: 100% }
  .ad-banner-728x90 { width: min(728px, calc(100vw - 32px)) }
  .ad-banner-336x280 { width: min(336px, calc(100vw - 32px)) }
  table.grid { display: block; max-width: 100%; overflow-x: auto; -webkit-overflow-scrolling: touch }
}